Agility and/or Vertical Jump testing (if necessary)
Shoulder Press
5 x 3
Rest several minutes
"E*Trade Baby"
Record reps completed for each interval:
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
1 Burp-up = 1 Burpee + 1 Pull-up (no fair doing a bunch of burpees and then a bunch of pull-ups). Don't clap your hands during the jump - just jump up to the pull-up bar and start the pull-up. Essentially, there are 2 requirements - the chest has to hit the deck, and the chin has to get over the bar.
Credit for this metcon goes to Coach Rut down at CrossFit KC. Credit for naming it goes to my dad (referring to the E*Trade commercial wherein the little guy burps-up all over himself . . . or the keyboard . . . not sure which).
Post-WOD stretching
Getting some air! (06/18/09)
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